Fruit Smoothie. The closer you are to your workout time, the less solid food you may want to consume. A pre-exercise smoothie could do the trick. Combine 1/2 banana, a handful of berries, 2 tablespoons protein powder, a few handfuls of kale, and 1–2 cups water in a blender, and you have a nutritious and satisfying pre-workout snack. Consuming carbs at least 3–4 hours before a workout can help athletes exercise for prolonged periods, while consuming them within 30 minutes to 4 hours after a workout can help restore your It recommended: high-quality protein dosed at 0.4–0.5 grams per kilogram of lean body mass, both before and after exercise is a simple, relatively fail-safe general guideline. But there are Preworkout Meal #3: Chicken and Rice. Although consuming chicken is not ideal if you need to start your workout in 30 minutes, if you have a few hours before your workout, chicken is a nice choice for a preworkout protein source. Of all the animal protein sources you could consume preworkout, chicken is one of the best because it hits a few key Before and after moderate- to high-intensity exercise, your body needs five basic nutritional elements: fluids. protein. carbohydrates. fats. vitamins / minerals. Your body’s ideal nutrient levels depend on several factors. They include your sex, age, and weight; the intensity of your exercise; your goals (weight loss, strength training, or #3 Eat Protein . Another pre-workout option that you can eat on keto is pure protein. Grab a keto-friendly protein bar or snack on some low-carb jerky right before working out. This can really help your muscles since protein has amino acids. Some people like to drink a protein shake before working out too. Just make sure you choose one that is 4wImZU. Drinking protein shakes on rest days is a personal decision. If otherwise you struggle to meet your protein intake, then shakes can help you achieve your goals. However, you can also obtain all the protein you need from whole food sources, if you prefer. 8 Sources. By Rachel MacPherson, BA, CPT. I think it depends on times you workout. e.x If you workout at 6 AM, having a protein shake before your workout will simply be fuel for the workout. If you workout later in the evening save that protein shake before bed (when your muscles will do most their rebuilding and need protein to do it the best it can). The answer to this depends on your body weight and level of physical activity. On average you need 0.5 grams of protein per pound of body weight. If you work out regularly, you need about 0.7 to 0.8 grams per pound of weight. Most of this protein need is met by eating protein-rich food. Most advice states that you should eat two to three hours before a workout. A small study, published in Nutrients Journal , compared the effects of a six-hour versus three-hour pre-feeding regimen Turkey. Lean, grass-fed beef. Fish. Tofu. Tempeh. Eggs. Advertisement. Then, 30 to 45 minutes prior your workout, Arnold suggests eating a snack rich in simple carbs — carbs that break down quickly — such as fruits, starchy vegetables and dairy.

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